Many children experience sleep related problems at least a few nights per week. Lack of sleep affects children physically, emotionally and academically.

Here are 3 essential tips to help your child get a better nights sleep.

1. Establish a routine – Regular sleep times are an important feature of creating desirable sleep behavior. A regular bedtime and wakeup time should be established and consistently followed.

• Make the last 30 minutes before bedtime a regular routine. Include activities such as dressing for bed, washing, and reading.li>
• Keep the order and timing consistent each night (e.g., brush teeth, wash up, change into pajamas, read for 15 to 20 minutes, hug and kiss, say, “ok, it’s time to sleep. Goodnight.”).
• Don’t include activities that might result in conflict (i.e. picking out clothes for school). Work these into a routine before bedtime.

2. Nutrition and Exercise– how you eat and exercise impacts the way you sleep.

• Nutrition is important to sleep. In general, a well-balanced diet is related to good sleep. Certain vitamins and supplements may have positive effects on sleep. Talk to your doctor about treating sleep problems via diet and supplements.
• Exercise can also have a positive effect on sleep. Regular exercise during the day can help promote better sleep. Discourage vigorous activity right before bedtime.

3. The Setting – Turn the bedroom into a sleep inducing environment. Get your child involved in creating an environment that feels best for them.

• The bed should be associated with relaxation. Try to minimize your child’s playing, jumping, wrestling, eating or homework on the bed.
• Environmental factors such as light, temperature, comfort and noise should be optimized for sleep. (not too light or dark, hot or cold, or noisy, etc.) Black out curtains, comfy pillows, white noise, tranquil music and aromatherapy can help create a relaxing environment.
• Some children feel more relaxed, grounded and safe with a heavier or weighted comforter due to the pressure of the touch.

Things to Avoid:

• Avoid watching TV and using electronic devices close to bedtime because it can interfere with sleep.
• Avoid vigorous activity and unpleasant situations right before bedtime.
• Avoid extending the time for bedtime – don’t give in to requests for just one more story, or one more drink of water.
• Avoid caffeine– caffeine is a stimulant that can stay in the body up to 6 hours. In general, drinks and foods containing caffeine, including soft drinks and chocolate, should be avoided in the hours before bedtime.

If your child continues to have sleep difficulties, you may want to consult your physician.